Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

1:00 Chin/toes HS hold

10 FS with an empty barbell

Completing the complex below, 5ish minutes to work up to 60% starting with an empty barbell

Weightlifting:

1) Alternating EMOM for 12 minutes

Odd: 5 Power Snatch (60x5x3, 65x5x3, of 1RM Power Snatch)

Even: 40 Dubs (or 30 seconds ME dubs)

Strength:

NEW TRAINING MAX=90% of most recent 1RM

2A) Deadlift: 55x5, 65x5, 75x5, 85x5+

2B) Bench Press: 55x5, 65x5, 75x5, 85x5+

Extra work (time permitting):

3A) Weighted Pull-up 5x5

3B) Single-leg RDL 4x8